free lean legs workout

Last updated on September 17th, 2019 2:01 PM

If you’re here you’re probably struggling with getting lean legs, especially if you find it easy to gain muscle in your lower body.

You might have done all the ”best workouts for lean and slim legs” that are typically recommended, but you ended up bulkier, or with some stubborn fat on your thighs you just can’t get rid of

I know what that feels like. Working out and seeing your legs getting bigger rather than smaller can be very frustrating.

In the past, I have struggled with under-eating and overexercising, and then with over-eating and doing the wrong exercises which made me bulky. Neither of these made me happy with my body. 

After a lot of testing and research, I designed my own workout and nutrition plan focused on getting lean and toned body in a healthy and balanced way. And I couldn’t be happier!


If you’re trying to get skinny legs, you need to:

1. Reduce overall body fat by doing more cardio

For cardio workouts, please read my blog post on How To Get Lean Legs With Proper Cardio.

2. Do the proper resistance training

You must do the right kind of resistance training that will tone your legs without adding bulk in the process. 

3. Avoid doing workouts that will add bulk to your thighs and hamstrings

All of the exercises below are from my 3 Steps to Lean Legs Program and they are specifically designed for slimming down your legs without getting bulky.

They might look easy, but you definitely feel them and they get results! I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect.

Lastly, there are no squats, burpees and other workouts that are known to cause bulky legs, especially for some body types.

Let’s cover the resistance training for getting thin legs in more details.

Bonus Tip: I would also advise you to find out what your body type is. There are 3 main body types and they all lose weight and build muscle differently.

I have created a Body Type Quiz which will help you learn your body type in just 2 minutes. And it’s completely free! :)


  • Complete each exercise in Circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
  • Do each workout for 45 secs.
  • Once you have completed the 3 exercises, rest for 30 seconds.
  • You should do 3 rounds in total.
  • Complete circuit 2 in the exact same way.





For this one, you’ll need a gliding disc. If you don’t have a gliding disc, you can use a small towel or a paper plate. I’ll put a link below to the gliding discs that I use.

This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination.

best workouts for lean legs

Do 45 seconds on each leg.


skinny legs workout for slim and toned legs

This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups.

You’ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.


best workout for toned body

This exercise will help you slim down your legs without making your thighs bulky. And it’s a great workout for your core and abs.

I used ankle weights to make it a bit more challenging – I’ll also put a link to these below.



Dokey kicks are great for building your booty without growing your thighs. Do  4 regular, 4 to the left and 4 to the right.

best skinny legs workout

Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.


Boxing is great for toning your arms without making them bulky. Victoria Secret models also love boxing.

best workouts for lean body

In this exercise I also recommend using ankle weights for extra resistance.


This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.

slim legs exercise

Use yoga mat for comfort.

If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs.


If you are looking for a workout to help you slim down your legs and tone up your body without getting bulky, my 3 Steps to Lean Legs Program will help you do just that!

I know from my own experience how frustrating it is to train hard and end up with results that you didn’t want.

That’s why I created three versions of my program, one for each of the three body types. That way you can be certain you’re going to get the best possible results!

My program includes cardio, a complete 8-week meal plan and the style of resistance training that you saw in this blog post. 

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.

And as always, if you have any questions, please feel free to ask! 

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

150 comments on “Free Lean Legs Workout (eBook) – Day 1”

  • Rosanna Silva-Minnich says:

    I am skinny fat (size 2-4), I work out 6 days a week (light weights muscular structure work 1 hour and 1/2 hour dance cardio, but I still have a flabby stomach, thick waist and saddlebags. I have followed a personal trainer for the last 3 years(however I have been consistently working out for the last 20 years) and I personally feel that I am not getting , what I am putting into it, if that makes sense? I have spent a lot of money, and I am honestly quite skeptical and apprehensive about starting a new program. Based on your test I am an Endomorph. Additionally, I have tried several online programs and my legs have bulked up so much that it takes me anywhere from 1-2 months to un-bulk. I also, see that you do HIIT, which is not for me. Please help. Also, does the lean legs program come in the form of an ebook? Can I print it out? Why don’t you come out with a video for lean legs program, sometimes the ebooks are complicated?

    • Diana - Lean Legs Support says:

      Hi lovely,
      I know that reaching your fitness goals can be hard and that you probably have lots of questions about how to get that lean and toned body.
      The Lean Legs Program is an ebook that includes an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It also includes a full meal plan, a separate recipe ebook and short demonstration videos. If you opt for the Lean Legs program, I would recommend choosing the endomorph body type as it doesn’t have any HIIT and the diet is a little stricter. You can also print out the ebook if you wish!

      You will find out more about it here.

      Our Lean Legs Video Course is an additional feature separate from the Lean Legs Program (ebook).
      The course has resistance training from the Lean Legs Program only in full length video format.
      It includes 16 full-length workout videos that will help slim down your legs as well as your upper body and core.
      The workouts are focused on getting you model-like toned legs and the full body exercise routine is (also) designed for your body type!

      The only difference is that it doesn’t have cardio and nutrition guidelines with recipes (those are in the ebook). :)

      Here’s the link to the Lean Legs Video Course.

      Diana xx

  • Tanya says:

    This program looks really good and very doable at my age lol, I am on a very specialized medical diet, so I was wondering if you can purchase only the lean legs exercise portion.

    • Diana - Lean Legs Support says:

      Hi lovely,
      The Lean Legs Program includes a full meal plan and a recipe ebook, so it isn’t sold separately. The healthier you eat the better your results will be, but of course you can follow your own nutrition plan instead. You will still get results as long as you’re following the workout plan and being consistent! :) xx


  • Sutha Mohanadas says:

    Hi can I check, for the cardio walking works well for me, and I’ve seen your post about jogging slowLynda (i.e. not as effective as running very fast or walking for 60 mins).

    So is all your cardio just walking for 60 mins at 7kmh? Do you run at all? If so how long for and what speed. Do you do HI IT, as your explained it bulks me up.

    Right now to remain skinny in eating very low kcals and walking everything. I’m skinny but not sustainable.

    S x

    • Diana - Lean Legs Support says:

      Hi lovely,
      Yes, we recommend walking for at least 60 minutes per day at the speed of 6-7km/h. Rachael only runs sometimes when she feels like it because she aims for 10 000 steps per day and this has proven to be super effective for slimming down the legs! She also does HIIT once or twice a week. :) If you’re an endomorph body type then you can skip HIIT sessions and just focus on lighter resistance training.
      Running is another great way of slimming down the legs, so we recommend aiming for a running speed of 10-12km/hr or 6.2-7.5mph.

      If you’re trying to lose weight it’s important to eat at a calorie deficit, but try to eat at least 1200 calories per day as this is the absolute minimum for a healthy weight loss. Severe calorie restriction can slow down your metabolism and make it harder for you to lose weight in the future, so that’s a good thing to keep in mind.
      Wishing you all the best! xx


  • Adeline says:

    Hello! I am an endomorph, 5’10 and about 154 pounds. I have always been not-thin and not-chubby, but when I did ballet for three years, I gained a LOT of muscle and didn’t lose any fat. I stopped dancing, but my bulky calves remained. I want to try the Lean Legs Program when I have enough money, but right now I’m a student and… you know how it is. Also, I’m vegan which is an issue in many other programs, so I really want to see what your program can do for me. Will these workouts help reduce the muscle bulk in my calves as well as fat? That is my biggest concern and insecurity. Also, I know these workouts target the lower body, but my stomach sticks out like a child’s and my arms are quite bulky (and somehow fat?) from growing up in a surfing family. Will they help with that too? I really hope this is the program for me!
    Thanks so much!

    • Diana - Lean Legs Support says:

      Hi lovely,
      We would love to help you as much as we can! :)

      Our Lean Legs Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your entire legs, including calves, but will also help you slim and tone your upper body and arms too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      For more helpful tips please have a read of this blog post:



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